whats a good exercise plan to loose stomach fat?
I’m 13, weigh 155, and am 5′ 3". Whats a good exercise plan to lose 40 lbs? That includes a meal plan if you feel like telling me that too, but im a vegetarian.
Categories: lose stomach fat Tags: exercise plan, meal plan, quot
You cannot just do sit-ups to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, step-up kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Scissors open crunch
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
Plank hip dips
Side crunch (for your obliques)
Weighted side bend
Hanging side leg raises
These are good for the lower ab area to help bring in the pouch that most people have.
Lower ab exercises
Hanging leg raises
Scissor crunches
Reverse crunches
Laying down leg raises
Bicycle
Pike and extend
Pilates 100
Seated knee lift
Pelvic Tilt
Bridging
Seal / a Pilates move
Any Pilates because it works on core stability
Stability ball pelvic roll
This along with 3-4 days of cardio training keeping your heart rate up to a good level. This also helps keep your muscles lean and trim. However, you must do some weight training to build the muscle. The more muscle you have the more calories you burn which will also eventually help get rid of excess fat.
My workout routine
I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 65 minutes cardio moderate speed (3.5- 3.7)for walking on an incline of 1-2. For running, I run at a speed of 4.5-6 mph on an incline of 0-1, with 1 minute of warm-up before I run at 3.5 mph and for at least 5-10 minutes to cool down afterward. I stretch as well for approximately 5 minutes. I take Sundays off to rest and relax. Push pull for example is doing triceps extension with or without a break then doing biceps curls and adding reverse or regular crunches in there to make sure I get abs in and it cuts down on time. I do abs a lot to keep my core strong. I try to get all of the muscles in that area to work together on the same day. Do the amount of weight for what you want to accomplish. Say for toning, lightweight and high reps (15-20) and 3-4 sets. To build muscle, 2-3 sets and 10-12 reps. All beginners need to start with 1-2 sets and 8-10 reps with lightweights. Remember to stretch after your workout to keep from cramping up.10-15 minutes of stretching is optimal. This workout can be done all at once or like you would do 2 a days.
Monday- biceps triceps and shoulders/ cardio for 65 minutes
Tuesday – cardio 1hr and 15 min/abs
Wednesday – chest back and abs/ cardio for 65 minutes
Thursday cardio 1 hour and 15 minutes
Friday- legs/ cardio for 65 minutes
Saturday- cardio hour and 15 minutes/ abs
Sunday- off
This routine has helped me lose 70 lbs of fat and 16 inches off my entire body and gain 25 lbs of muscle after having a baby. I was 180 in March of this year and now I am 135 lean and solid at 5’1"(do not look it though). Still losing fat and gaining muscle.
You just have to be physically healthy doing daily workouts. You need to be active for at least 30 mins a day 5 days a week doing certain activities. Just walking is a great work out.
If you want to learn more information on losing weight with what activities you should be doing you can visit http://workithealthy.blogspot.com/2009/04/get-fit-get-healthy.html it has alot of good information.
a vegetarian hm will you should run all over your house.and do push ups if you see something really good just take deep breathes and say i can do this. that’s what i do.i hope i helped